Nutrition

As a healthy lifestyle coach and a lover of many different forms of exercise and movement, I follow a lot of gyms and fitness professionals online. Lately, with the holidays coming up, I have seen a quite a few posts that make me sometimes cringe, due to the use of fear as a tactic for getting clients or new members.
Ugh! That is just so wrong in my book.
The last couple of weeks my newsfeed had been filled with posts, challenges, and memes about burning off the turkey or showing infograph...

One of my fondest memories of childhood is getting to stay at home from school with a cold and enjoying as many bowls of hot chicken soup as my mother could pour down my throat. I mean, while I did not enjoy the cold, I did enjoy getting to stay home from school, being able to hang out with my mom on the couch and watch "the stories" as well as the comfort of the hot chicken soup. I am betting you may have some similar fond memories.
I can still feel the soothing warmth of that broth slowly...

What is this Mindful Eating Stuff?
Toa Heftiba
I get that question above a LOT.
So, since I do get that question so much I figured I would give a brief overview of it…or as brief as my long winded rambling self can be. But, before we get into mindful eating, we need to understand what being mindful is. Being mindful is being fully aware and being completely in the current moment without judgement. All your attention is on what is going on right now instead of wishing something was...

I often have people come to me frustrated because they have hit a plateau in their weight loss or they have begun to slowly gain a bit of weight and ask if I can give them a bit of advice. I always ask what their nutrition looks like. The answers range from I eat really healthy, or I eat paleo or I am keto or whole foods or something similar. Which is fine, but quite what I am looking for. So, I after another couple questions I find most often the culprit is hidden calories in their nutrit...

I find it absolutely hilarious that one of the most popular posts and one that reached more people on my Facebook Page than any other thing I have posted over the last 9 months has been a post about my ass!
Seriously! Check it out. I did a brag post on Facebook about my ass just because it was really looking mighty fine that day. I had not even worked out yet and that baby was just as perky as could be.
Yep, Baby Got Back! :) Click the pic and it will take you to a larger image where y...

Do you want to live a life of excellence? I know I sure do. So how the heck do we live a life of excellence you ask? Well, here is a quote I found that pretty much sums it up.
“Excellence is an art won by training and habituation: we not act rightly because we have virtue or excellence, but rather have these because we have acted rightly; these virtues are formed in man by doing his actions; we are we repeatedly do. Excellence, then, is not an act but a habit.” – Will Durant, The Story of...

Back in July of 2012 if you had told me that in 5 years I would be an entrepreneur in the health and fitness industry I would have laughed you under the table....all while I was wearing my size 3x tank top, smoking a Salem Slim Light 100 and drinking a Diet Coke.
That year was a turning point. The youngest daughter graduated high school and my husband and myself had graduated to being almost openly hostile room mates instead of having any semblance of a marriage. I was completely disillusio...

This is an #OwnYourShit post. Me taking responsibility and accepting the consequences of my own actions with no blame, guilt or shame and sharing my experience with you so that you can know it it is not just you. Shit like this happens to us all and we are not alone.
These last couple of months I have NOT been practicing what I preach, and now have to pay the consequences.
I tell my clients... and everyone else because I'm just bossy like that, their top 5 priorities for both weight loss and...

Stress management is the 3rd thing on my list of priorities to have for weight loss or just a healthy happy life. All of us are under stress every single day. From our jobs, our families, our friends and heck even our recreational activities can cause us stress. Dealing with high levels of stress on a daily basis without learning how to lessen the stress load leads to chronic stress. Chronic stress leads to a whole slew of health problems, and weight gain is definitely one of them.
How we...

It's my monthly training weekend which means I was on the road for a fast food a good bit again. Sometimes I grab something to eat while driving, sometimes I grab something at a store, and on occasion like this Saturday I eat in at the restaurant. (I needed the wifi)
I know it's hard to believe but you can get a halfway healthy breakfast at McDonald's and many other places if you really put your mind to it...and the grill master cooperates.
At McDonald's I usually try to order a piece of ...